Well, that “pop” was real, though weights are going ok. So weights only today.
pull ups: 15-10-10-10-5 (slow reps)
bench press: 10 x 135, 4 x 185, 10 x 170 (easy today)
incline: 10 x 135
military: 3 sets of 10 x 40 standing (dumbbell)
rows: 3 sets of 10 x 60 dumbbell (each arm)
head stand: tough to get into, but ok once there.
plank: forward, side, side, forward, side, side
twist crunches: 2 sets of 12
yoga leg lift: 2 sets of 10
moving bridge recovery
And today was the last day of classes; 2 final exams made up and ready to go. One more to make up. Interview to type up.
Then: grading, and then my own stuff.
End of the semester. My shoulder hurts a bit so I took some Naproxen.
Weights only: rotator cuff, 5 sets of 10 pull ups (done slowly)
bench press: 10 x 135, 4 x 185, 7 x 170 (careful)
10 x 135 incline (slowly)
military: 3 sets of 10 x 40 standing, rows: 10 x 40 (each arm)
side plank, headstand, twist crunches, yoga leg lifts.
Ok, in Friday’s swim, I pinged my right shoulder; I could feel it when it happened.
It isn’t bad but it did make me use a LOT of caution today.
Pull ups: 5 sets of 10, done SLOWLY. Wow…that increased the good burn too.
rotator cuff: did the pulley (3 sets), dumbbells (3 sets) and “shrug presses” (3 sets)
bench press: 10 x 135, 4 x 185 (careful), 7 x 170 (careful); I did not push myself
inline press: 10 x 135 (slow)
standing dumbbell military press: 3 sets of 10 x 40
rows: 3 sets of 10 x 50 each arm
core: headstand (distracted…had to focus), planks: 2 minute front, 30 seconds each side.
I was drenched with sweat afterward; keeping the movements slower and more controlled helped. And my shoulder didn’t hurt.
Swim: felt it a bit.
500: alt 25 free, 25 back (felt the free just a bit)
500: alt 25 drill, 25 swim (fins); 4 were front, 4 were side, 1 was sfs.
That’s it for today.
Such it is with me as an older guy; a bit of hypochondria now can save a month long forced lay-off later.
Workout notes: weights and a swim; I got a right shoulder ping during the swim. It is slightly achy right now.
Weights: 5 sets of 10 pull ups then rotator cuff
bench: 10 x 135, 5 x 185, 9 x 170
military: 2 sets of 12 x 50 seated, supported, 10 x 40 standing
rows: 3 sets of 10 x 50
plank (2:08), side plank, headstand (ok)
Swim: 4 x 250 free, 8 x 50 drill/swim (fins), 2 x 50 side/swim (ping came here) 100 back, 100 pull, 4 x 25 fly (fins)
Politics: this Tuesday we have primaries in Rhode Island, Delaware, Maryland, Connecticut and Pennsylvania. Here is how the delegate math is stacking up. It is essentially over for Sanders if this is close to being true.
It will be time to speculate about VP picks, at least on the Democratic side.
Another 4 classes in a row. But the extra class was to let someone else do some administration work, and I’d rather teach extra than do that.
Workout notes: restless night sleeping. Weights only:
pull ups: 5 good sets of 10
bench press: 10 x 135, 4 x 185, 10 x 170 (finally)
incline press: 10 x 135
military: 2 sets of 12 x 50 seated, supported; minimize backwards lean, 10 x 40 standing
rows: 3 sets of 10 x 50 single arm.
Abs/core: front plank: 2 minutes. sides: 30 seconds each
yoga leg lifts (2 sets of 10), twist crunch (2 sets of 10), moving bridge recoveries.
I had a decent weekend of longer workouts and ended up napping yesterday afternoon.
This morning: still a bit bloated (187-188 prior to swimming) but the workouts were fine:
weights: pull ups (5 sets of 10: ok), rotator cuff
bench press: 10 x 135, 5 x 185 (good reps), 8 x 170
inline press: 10 x 135
military: 2 sets of 12 x 50 (seated, supported, dumbbells), 10 x 40 standing
rows: 3 sets of 10 x 50 dumbbells (each arm)
headstand (went well), plank: 2 minutes front, 30 seconds each side, extended arm, stacking the ankles.
swim: 500 free, 10 x (25 drill, 25 free) fins
4 x 100 (fly/free/back/free)
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